F3 Knoxville

Tag: Rainbow

The StairMaster*

THE SCENE: Foggy but nice.  A hint of super moon left for us
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on 4ct, 10 tie fighters R and L, some Wayne Dunn’s, a joggle to the curb for some windmills, butt kickers to the other end of the parking lot.  10 4ct plank jacks on the far end and butt kickers back down.  Short stroll to the bottom of baby Everest for a lunge up half way, 10 squats, mosey up the rest and 10 squats at the cross walk.
THA-THANG:
Mosey to front part of the Asylum.  Found the first set of double stairs.  Idea was to do sets of 20,15,10, and 5 reps at the bottom and running up and back down steps after every set.  We did sets of Merkins here

 

Mosey’d up to Asylum building for reps of 20,15,10, and 5 of dips while running to the top of space needle after each set

Mosey’d to Overlook. Reps of 20,15,10 and 5 as we ran the outside of the eye up stairs to touch the front doors of the Asylum.  Did 4 count flutters here.

Lastly, we mosey’d to steps on far side of Overlook for 20,15,10 and 5 reps of squat jumps with trips up those stairs.

 

Mosey’d back

MARY:

Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the grace of God and how he loves us just like he loves his son.  Stop worrying about messing up and holding ourselves to the standards of the world.

Ride The Lightning

THE SCENE: Humid with storms in the distance.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s over to 10 4ct Mountain climbers, then some baby arm circles front and back with a seal clap.  Ready to mosey
THA-THANG:
Mosey’d to hill on the dragon for a circuit of exercises with rep counts of 20,15,10,5.

The idea was to perform 20 reps at the bottom of the hill, then run up and do 15…back down for 10, and up for the final 5

Exercises were

  • Merkins
  • Dry Docks
  • Froggy Squats
  • Imperial Walkers
  • 4ct LBCS

Once complete mosey to asylum building (idea was to use metal stairs but lightning dictated otherwise) and completed 20 4ct flutters

Mosey’d back to the pavilion for some partner DORA’s rep total AMRAP

Exercises were dips, rows, and flutters.  While partner one does exercise, partner two ran around AO light pole.

Finished on the cloud with some wayne dunn’s and some leg stretches.

 

 

 

MARY:
Not really.  See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on leadership.  More specifically Spiritual Leadership.  “Let us not pass the buck of leadership because we think ourselves incapable.”

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

After the Rain

THE SCENE: The rain moved out but left us a bit steamy.  around 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on the 4ct, 5 penalty burpees, 10 4ct plank jacks, 10 tempo merkins, 10 4ct imperial walkers, then over to curb for 10 Rocky Balboa’s jog to the other end for 10 more then mosey to get a rock.
THA-THANG:
Mosey to get a rock and circle up around the flag pole for an EMOM of Curls, OH press, Triceps, and Squats.  Performed that 2 times then put rocks back and went on the mosey.

Mosey to lower parking lot for the burpee box.  4 corners starting with 10 burpees in corner 1, 9 in corner 2, and so on.  Once finished we hit the pavilion for some 11’s of 4ct LBC’s and Box jumps at the cloud.  Called mercy on that and finished up with 2 rounds of 25 4ct hello dolly’s, and 25 4ct freddie mercury

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillippians 4:6-7…repeat BOM from last Tuesday.

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.